High foods rich in selenium: Essential reasons for consumption and additional information
Selenium, a trace element essential for human health, plays a crucial role in various bodily functions, including reproduction, thyroid function, DNA production, protection from free radicals, and protection from infection. However, the recommended daily amount of selenium varies based on age and certain life stages such as pregnancy and breastfeeding.
Selenium can be found in a variety of foods, with some sources providing more than others. Here are the top 15 foods high in selenium and their approximate selenium content per typical serving:
- Brazil nuts - Approximately 544 mcg per ounce (6 nuts)
- Yellowfin tuna - 92 mcg per 3-ounce serving
- Sardines - Around 40-65 mcg per serving (around 3.7 ounces)
- Salmon - Around 40 mcg per 3-ounce serving
- Halibut - Roughly 40-65 mcg per serving
- Lobster - About 40 mcg per 3-ounce serving
- Crab - Approximately 40-65 mcg per 5-ounce serving
- Mussels - Enough in one serving (about 7 medium-sized)
- Turkey - Selenium-rich (specific mcg not provided but listed among top sources)
- Chicken - Also a good source with varying content
- Beef liver - High in selenium, but the exact amount varies
- Grass-fed beef - Selenium present, content not explicitly listed
- Cottage cheese - Selenium-rich dairy source
- Eggs - About 20-30 mcg per 3 large eggs (need ~3.5 eggs for daily value)
- Navy beans (and baked beans) - Baked beans provide around 13 mcg per cup; navy beans also significant
Additional plant-based sources include sunflower seeds, oats, and brown rice. Sunflower seeds offer around 19 mcg per ¼ cup, up to 25 mcg per one-third cup. Oats can provide up to 23 mcg per cup (raw). Brown rice offers approximately 10 mcg per cup cooked.
It's important to note that selenium content can vary based on soil and food origin. Animal products generally provide higher amounts, while a few plant-based foods can provide moderate selenium intake.
While selenium deficiency is rare in the United States, it can lead to health issues such as Keshan disease, infertility in men, and Kashin-Beck disease. Scientists have also linked selenium deficiencies to cancer, cardiovascular disease, cognitive decline, cardiovascular disease, and thyroid disease.
However, too much selenium can be harmful and can lead to bad breath, nausea, diarrhea, rashes, irritability, a metallic taste in the mouth, discoloration of the teeth, brittle hair and nails, hair loss, and discoloration of the teeth. Therefore, it's crucial to maintain a balanced diet and not overconsume selenium-rich foods.
Some common foods containing selenium include canned shrimp, baked beans, and even some brands of macaroni, which are enriched with selenium. A 3 oz serving of canned shrimp contains 40 mcg of selenium, or 73% of the adult DV. One cup of baked beans provides an adult with 13 mcg, or 24% of their DV. Some brands of macaroni, once cooked, will contain 37 mcg, or 67% of the adult DV.
A 3 oz portion of boneless, roasted turkey contains 31 mcg, or 56% of the adult DV. One cup of 1% milk fat cottage cheese contains 20 mcg, or 36% of the adult DV. A slice of whole-wheat bread contains 13 mcg, or 24% of the adult DV. A 3 oz portion of roasted ham contains 42 mcg of selenium, which is 76% of the adult DV.
In conclusion, incorporating selenium-rich foods into your diet can contribute to a healthier lifestyle. However, it's essential to maintain a balanced diet and not overconsume selenium-rich foods to avoid potential health risks. Always consult with a healthcare professional for personalised dietary advice.
References: [1] Nutrient Data Laboratory, Beltsville Human Nutrition Research Center, Agricultural Research Service, United States Department of Agriculture. (n.d.). Selenium. Retrieved from https://ndb.nal.usda.gov/ndb/nutrients/report?nutrientid=103&fg=&manu=&lfacet=&format=Full&count=&max=25&offset=&sort=&qlookup=selenium
[2] World's Healthiest Foods. (n.d.). Selenium. Retrieved from https://www.whfoods.com/genpage.php?tname=nutrient&dbid=68
[3] Healthline. (2019, March 01). Selenium: Benefits, Sources, and Deficiency. Retrieved from https://www.healthline.com/nutrition/selenium-benefits-sources-deficiency
- Excessive consumption of selenium can lead to health issues such as bad breath, nausea, and diarrhea.
- A healthy diet that includes a variety of food sources can help predict the risk of diseases like cancer, cardiovascular disease, cognitive decline, and thyroid disease.
- Obesity, depression, diabetes, bipolar, and macular degeneration are some diseases that could potentially benefit from a balanced diet rich in essential nutrients like selenium.
- Besides animal products, plant-based foods like sunflower seeds, oats, and brown rice are also good sources of selenium.
- Turkey, chicken, and beef are among the protein-rich foods that are significant sources of selenium, though their content may vary.
- A daily healthy diet, including selenium-rich foods, can contribute to overall health-and-wellness, fitness-and-exercise, and proper nutrition.
- Some foods enriched with selenium are certain brands of macaroni and canned shrimp, making them convenient options for those looking to increase their selenium intake.
- Selenium-deficiency can lead to serious health issues, including Keshan disease and Kashin-Beck disease, and has also been linked to diseases like cancer, cardiovascular disease, cognitive decline, and thyroid disease.
- It's important to maintain a balanced diet that includes a variety of selenium-rich foods to ensure overall wellness, while avoiding potential health risks associated with overconsumption of selenium.
